Optimal Health Daily - Fitness and Nutrition 3081: Do Coffee and Caffeine Inhibit Iron Absorption? by Mary Jane Brown with Healthline
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Aug 12, 2025 In this insightful discussion, learn how your coffee habit could be hindering your iron absorption, especially from plant sources. Discover the science of caffeine's effects on iron levels, with studies revealing coffee can reduce absorption by up to 39%. Get practical tips on when to enjoy your brew to minimize this impact. The conversation also highlights the potential health benefits of coffee, presenting a balanced view on managing caffeine intake for optimal iron health.
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Coffee Cuts Iron Absorption
- Drinking coffee with a meal reduced iron absorption by 39% in one study and up to 90% in others.
- Caffeine binds only about 6% of meal iron, so other compounds must explain most of the effect.
Coffee May Lower Iron Stores In Elderly
- A large study found each weekly cup of coffee correlated with about a 1% lower ferritin level in elderly people.
- Habitual coffee may subtly lower iron stores over time in older adults.
Polyphenols Block Iron Uptake
- Polyphenols such as chlorogenic acid and tannins bind iron during digestion and block absorption.
- Higher polyphenol doses produce larger reductions, sometimes approaching 90%.